Bench

Unlock your upper body potential with the Bench program, a focused 4-week training plan designed for serious lifters. Committing to four days a week, you'll tackle a variety of bench press variations, including barbell and dumbbell exercises, complemented by tricep and leg workouts to build strength and power. Each session is structured to progressively challenge your muscles, ensuring you maximize gains in size and performance. Get ready to elevate your bench press and sculpt your physique!

Elevate your upper body strength with the 4-week Bench program, designed for serious lifters looking to enhance their bench press performance. This program consists of 16 sessions that strategically incorporate various bench press techniques, including traditional, paused, and tempo variations, ensuring comprehensive muscle engagement. With a focus on the chest, triceps, and front delts, you'll build power and stability while pushing your limits. Get ready to transform your bench and achieve new personal bests!

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Week 1

Week 2

Week 3

Week 4

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Tricep Pushdown (Cable)

Squat (Barbell)

Tempo Bench Press

Larsen Press (Barbell)

Deadlift (Barbell)

Long Pause Bench Press

Spoto Press

Bench Press (Close Grip)

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